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The South Beach Diet

And my favorite line from The South Beach Diet:

“We strongly recommend that you have dessert after [your] meal” (29). (Don't force me . . .)

Theory:  “Forget low carb or low fat; think right carbs and right fats.” 

The South Beach Diet emphasizes eating healthy carbohydrates, such as whole grains and certain fruits and vegetables, and healthy fats, such as olive and canola oil, and lean sources of protein.  The diet is divided into three phases, with the initial 14-day phase being the most strict. The purpose of the first two weeks is to alter how your body responds to food.  It is help you to overcome your food cravings and to eat fewer of the foods that cause your body to store excess fat. 

This weight loss diet requires no calorie count, no percentage count of fats, carbohydrates, and proteins, and no rules about portion sizes.  Weight loss results are based on eating habits alone, not exercising, although regular exercise is of course recommended and can help speed up the weight loss process.

Phase 1 – Two Weeks

• Must eat three balanced meals per day, with mandatory snacks (such as nuts and low-fat cheese)

• Eat normal-size portions of lean meat, fish, eggs, reduced-fat cheese, nonfat yogurt, nuts, and vegetables.

• No bread, rice, potatoes, pasta, baked goods, fruit, candy, cakes, cookies, ice cream, sugar, beer, alcohol

Phase 2 – Length not specified (once you reach your goal weight)

Begin reintroducing healthy carbs, such as fruits and whole-grain breads and pastas (avoid white flour and white sugar). Choose a single carb and add it to one daily meal for a week. Continue this process until you are able to eat two to three servings of the rights carb a day.

Phase 3 – Life-long

Once you’ve reached your goal weight, you move to the maintenance phase, the stage that lasts for the rest of your life.  Here you continue to make smart food choices, eating healthy carbs and fats.

A Sample Meal Plan in Phase 1 of the South Beach Diet

• Breakfast: two-egg omelet (may include some asparagus, broccoli, mushrooms, peppers, ham, low-fat cheese), two slices of Canadian bacon, cooked in a spray of olive or canola oil, coffee or tea if preferred, with low-fat milk and sugar substitute

• Snack: part-skim mozzarella stick

• Lunch: salad – lettuce, tomato mixed with grilled chicken or fish, dressed in a vinaigrette made with olive oil

• Snack: nuts (not salted or smoked) 15 almonds or cashews or 30 pistachios

• Dinner: Grilled salmon with lemon or roasted eggplant and a salad

• Dessert: sugar-free gelatin or tiramisu (made with low-fat ricotta, unsweetened cocoa powder, almonds, sugar substitute)

Agatston, Arthur, M.D. 2003. New York : Rodale.

Information provided on this website is not meant to replace the services of your physician, but only to act as an educational tool. The diet summaries are by no means a substitute for reading the actual diet programs, but rather are synopses of basic principles meant to pique your interest and help you select a diet. Be sure to consult your physician and read the entire diet book before beginning any weight loss program.